Iron mineral is one of the key minerals that the body needs for daily activity. Its main function is; metabolism of proteins and the production of hemoglobin, enzymes and red blood cells (RBCs). A low number of blood cells makes it difficult for these cells to deliver oxygen to organs and tissues. Iron is also essential for the health of hair, skin and nails. Iron deficiency occurs when this mineral is low in the body. Symptoms of iron deficiency include fatigue, pale skin, shortness of breath, dizziness, heart palpitations.
What's in iron? It is found in foods such as red meat, offal, poultry, fish, and seafood. Iron is found in foods in two forms – heme iron and non-heme iron. Heme iron is found only in animal products, while non-heme iron is found only in plants.
The daily required amount of iron mineral is 18 mg on average. However, the need changes according to some special situations such as gender and pregnancy. For example; The requirement for men and postmenopausal women is eight mg per day. This amount rises to 27 mg per day in pregnant women.
Benefits of Iron
Gives energy
Iron carries oxygen from the body to the muscles and brain. Thus, it increases both physical performance and mental alertness. If the iron level in the body is low, you will be careless, tired and irritable.
increases appetite
Using iron supplements in children who do not want to eat increases appetite. It also supports their growth.
Essential for muscle health
Iron is extremely important in the development of muscles. It aids in the production of myoglobin, which carries oxygen from hemoglobin and stores it in muscle cells. Thus, the contraction of the muscles takes place.
Contributes to brain development
For healthy brain development, children should consume foods rich in iron. Cognitive, motor, social-emotional and neurophysiological development is weaker in infants with iron deficiency anemia. Therefore, iron deficiency must be eliminated for the brain to function properly.
Helps the healthy progression of pregnancy
Doctors advise pregnant women to increase their iron intake. Taking prenatal iron supplements reduces the risk of low birth weight. It also prevents maternal anemia during pregnancy. Pregnant women should get 27 milligrams of iron per day. Iron supplements, orange, grapefruit andtomato juice It is best absorbed when supplemented with foods rich in vitamin C such as.
Strengthens immunity
One of the benefits of iron is its ability to support immunity. Iron is essential for immune functions such as differentiation and proliferation of T lymphocytes and production of reactive oxygen species that fight pathogens.
Relieves restless legs syndrome
With a neurological movement disorder restless leg syndromecreates the urge to move the legs over and over. This feeling intensifies during rest and therefore creates discomfort during sleep. Iron deficiency can trigger restless legs syndrome in the elderly. Taking iron supplements relieves symptoms.
Relieves premenstrual symptoms
Studies show that high iron intake can alleviate premenstrual symptoms such as dizziness, mood swings, and hypertension.
Benefits of Iron for Skin
Provides a healthy glow
Pale skin and dark circles under the eyes are the most common signs of anemia due to iron deficiency. Iron deficiency causes hemoglobin levels to drop and RBCs to decrease. Decreased oxygen flow makes the skin appear pale. Eating iron-rich foods adds a pinkish glow to the skin.
Accelerates the healing of wounds
Iron is a mineral that plays an important role in accelerating the wound healing process. It helps in the formation of RBCs, the most essential component of hemoglobin that carries oxygen throughout the body. Wounds cannot heal without the proper supply of oxygen, which also carries other nutrients. Therefore, iron accelerates the healing of wounds.
Benefits of Iron for Hair
Reduces hair loss
women due to iron deficiencyhair loss viable. Low iron stores increase the rate of hair loss, especially in women who are not in the menopause period. Iron also helps improve hair texture. It reduces the dullness of the hair by increasing the flow of oxygen and nutrients to the hair follicles and scalp.
Daily Iron Needs
Infancy
0-6 months
Male(mg/day)
Female(mg/day)
Infancy
7-12 months
11
11
Childhood
1-3 age
7
7
Childhood
4-8 age
10
10
Childhood
9-13 age
8
8
Youth
14-18 age
11
15
Adulthood
19-50 age
8
18
Adulthood
51 years and older
8
8
Pregnancy
All ages
-
27
Breast-feeding
18 years and under
-
10
Breast-feeding
19 years and older
-
9
What's in Iron?
Legumes with iron
Beans,pea and legumes, such as lentils, are iron-rich foods. Highest to low, most iron-containingLegumes are as follows;
Soybean Foods derived from soybeans and soybeans are loaded with iron. In addition, soy products are high in protein and are a good source of calcium, phosphorus and magnesium.
Lentil
Lentil One cup contains 6.6 mg of iron. This legume also contains significant amounts of protein, complex carbohydrates, fiber, folate and manganese.
Beans and peas
Beans contain a good amount of iron.Haricot bean vekidney bean4.4-6.6 mg of iron in a bowl oflocated. Chickpea and peas are also high in iron. One cup has 4.6-5.2 mg of iron.
Nuts and seeds with iron
Nuts and seeds are two plant sources of the mineral iron. The foods with the most iron in this group are:
Pumpkin, sesame, hemp and flax seeds
The amount of iron in two tablespoons of seeds, which are rich in iron, is between 1.2-4.2 mg.
Cashews, pine nuts and other nuts
NutsThey contain small amounts of non-heme iron. This applies to almonds, cashews, pine nuts, and 30 grams of them contain 1-1.6 mg of iron.
Vegetables with iron
Although vegetables contain the non-heme form, which is not easily absorbed,iron absorptionIt is rich in vitamin C, which helps to increase the Foods containing iron among vegetables are:
Green leafy vegetables
Spinach, cabbage, turnips,chard A bowl of green leafy vegetables such as beets and beets contains between 2.5-6.4 mg of iron. Other iron-containing vegetables that fall into this category include broccoli, cabbage, andBrussels sprouts is found. One cup of these contains between 1 and 1.8 mg of iron.
Tomato paste
Although raw tomatoes contain small amounts of iron. Its amount becomes even greater when dried or concentrated. For example, half a cup (118 ml) of tomato paste contains 3.9 mg of iron, while 1 cup (237 ml) of tomato sauce contains 1.9 mg. Half a cup of sun-dried tomatoes provides between 1,3-2,5 mg of iron.
Potato
Potato contains significant amounts of iron. One large, unpeeled potato (295 grams) contains 3.2 mg of iron. The same amount of sweet potato contains a slightly smaller amount of 2.1 mg.
Mantar
Some varieties of mushrooms are rich in iron. For example, a bowl of cooked white mushrooms contains about 2.7 mg of iron. Oyster mushrooms contain twice as much, while portobello andShiitake mushrooms Contains very little.
Fruits with iron
Fruits are not high-iron foods. Still, some fruits can take their place in the category of foods containing iron.
plum juice
Plum juice is a beverage with a high iron content. 237 ml of prune juice provides 3 mg of iron. It is also rich in fiber, potassium, vitamin C, vitamin B6 and manganese.
Olive
OliveTechnically speaking, it is a fruit and a food containing iron. One hundred grams contains about 3.3 mg of iron.
Dut
DutIt is a fruit with impressive nutritional value. A bowl of mulberry contains 2.6 mg of iron. It is good for heart disease, diabetes and some types of cancer.
Whole grains with iron
Processing grains destroys their iron content. Therefore, whole grains contain more iron than processed ones.
Amaranth
AmaranthIt is a gluten-free grain. One cup contains 5.2 mg of iron mineral. Amaranth is one of the few sources of plant sources called complete protein.
Oat
A bowl of cooked oat 3.4 mgcontains iron. It also provides good amounts of plant protein, fiber, magnesium, zinc and folate.
Quinoa
Like amanant,quinoa it is also a source of complete protein; It is rich in fiber, complex carbohydrates, vitamins and minerals and is gluten-free. One cup of cooked quinoa contains 2,8 mg of iron.
Other foods with iron
Some foods do not fit into one of the above food groups, but contain significant amounts of iron.
Dark chocolate
Dark chocolateContains more nutrients than milk chocolate. Thirty grams provide 3.3 mg of iron, while also having good amounts of fiber, magnesium, copper and manganese. Additionally, dark chocolate is a powerful source of antioxidants.
Dry thyme
A teaspoon of dried thyme is one of the herbs with the highest iron content, with 1.2 mg.
What is Iron Deficiency?
If the body does not have enough hemoglobin, the tissues and muscles cannot get enough oxygen and cannot function effectively. This leads to a condition called anemia. Although there are different types of anemia,iron deficiency anemia It is the most common in the world. iron deficiencymay impair some functions. Therefore, it can cause iron deficiency anemia.
What Causes Iron Deficiency?
Causes of iron deficiency include malnutrition or very low-calorie shock diets, inflammatory bowel disease, increased need during pregnancy, blood loss during heavy menstrual periods, and internal bleeding.
Situations where the need for iron increases are as follows;
Babies and toddlers need more iron as they are in the rapid growth phase.
Pregnant women need more iron. Because it needs to meet its own needs and provide hemoglobin for the growing baby.
blood loss
When people lose blood, they also lose iron because there is iron in their red blood cells. They need extra iron to replace lost iron.
Women with heavy menstrual periods are more likely to develop iron deficiency anemia because they lose blood during menstruation.
Certain conditions such as peptic ulcer, gastric hernia, colon polyp or colorectal cancer also cause slow chronic blood loss in the body, resulting in iron deficiency.
Gastrointestinal bleeding due to regular use of some over-the-counter pain relievers, such as aspirin, also causes anemia.
The most common cause of iron deficiency in men and postmenopausal women is internal bleeding.
Low consumption of iron-containing foods
The iron that our body needs is mostly obtained from the food we eat. Over time, consumption of very low doses of iron can cause iron deficiency.
Iron absorption
Iron in foods must be absorbed into the bloodstream in the small intestine. Celiac disease is an intestinal disease that affects the intestine's ability to absorb nutrients from digested food, thus causing iron deficiency. If part of the intestine is surgically removed, the absorption of iron is also affected.
Who is at risk of iron deficiency?
Anyone can suffer from iron deficiency, but some people are at greater risk. Because of the high risk, these people have more iron needs than others.
Babies and children
Vegetarians
Frequent blood donors
Iron Deficiency Symptoms
Extraordinary fatigue
Feeling very tired is one of the most common symptoms of iron deficiency. FatigueThis happens because the body needs iron to make a protein called hemoglobin found in red blood cells. When there is not enough hemoglobin in the body, less oxygen reaches the tissues and muscles, and the body becomes tired. However, fatigue alone does not indicate iron deficiency, as it can be caused by many conditions.
skin discoloration
Discoloration of the skin and inner part of the lower eyelids indicates iron deficiency. Hemoglobin in red blood cells gives blood its red color. Therefore, low iron levels reduce blood redness. Because of this, the skin loses its healthy pink color in people with iron deficiency.
Shortness of breath
Hemoglobin enables red blood cells to carry oxygen throughout the body. When hemoglobin in the body is low during iron deficiency, oxygen levels will also be low. This means that the muscles cannot get enough oxygen to do normal activities like walking. As a result, the breathing rate will increase as the body tries to take in more oxygen.
Headache and dizziness
Headache It is a symptom of iron deficiency. Although less common than other symptoms, it often occurs with dizziness or lightheadedness.
Heart palpitations
Heart palpitations are another symptom of iron deficiency. Hemoglobin is the protein in red blood cells that helps the body carry oxygen. A low level of hemoglobin in iron deficiency means that the heart has to work hard to carry oxygen. This causes irregular heartbeats or a feeling of beating faster than normal. In extreme cases, it can cause heart failure.
Damage to skin and hair
When there is a lack of iron in the body, the organs have limited oxygen and are diverted to important functions. Since the skin and hair are deprived of oxygen, they become dry and weak. More severe iron deficiency causes hair loss.
Swelling of tongue and mouth
In iron deficiency, low hemoglobin can make the tongue pale, and if myoglobin levels are low, it can cause swelling. It can also cause dry mouth or mouth ulcers.
Restless leg syndrome
Iron deficiency is linked to restless legs syndrome.Restless leg syndromeis a strong urge to move the legs. It usually worsens at night, meaning patients struggle a lot to sleep. Twenty-five percent of restless legs syndrome patients have iron deficiency anemia.
Brittle or spoon-shaped nails
A less common symptom of iron deficiency is brittle or spoon-shaped nails. This condition is called “koilonychia”. It usually starts with sensitive nails and breaks easily. In the later stages of any deficiency, spoon-shaped nails may occur. The middle of the nail descends to the bottom and the edges rise to obtain a round appearance like a spoon. However, this is a rare side effect and usually only occurs in severe cases of iron deficiency anemia.
cravings for non-food items
The urge to eat strange foods or non-food items is called pica. There is often a craving to eat ice, clay, dirt, chalk or paper and can be a sign of iron deficiency.
Lack of oxygen for body tissues in iron deficiency can cause feelings of anxiety. It improves when iron levels return to normal.
Frequent infections
Because iron is essential for a healthy immune system, its deficiency can cause more illnesses than usual.
How is Iron Deficiency Diagnosed?
If you show one or more of the symptoms listed above, you can consult a doctor and have a blood test. In this way, it will be understood if you have a deficiency.
Diseases Seen in Iron Deficiency
Iron deficiency is a serious condition that can lead to long-term health problems. Mild iron deficiency does not cause serious complications, but can lead to the following health problems if left untreated.
Anemia
Severe iron deficiency can cause anemia due to the disruption of the normal life of a red blood cell. In this case, hemoglobin levels are so low that the blood cannot deliver enough oxygen to the cells, thus affecting the whole body.
Heart diseases
Iron deficiency can cause a fast or irregular heartbeat. When you are anemic, your heart needs to pump more blood to compensate for the lack of oxygen carried in the blood. This can cause an enlarged heart or heart failure.
insufficient growth
Severe iron deficiency can cause growth retardation in infants and children.
Complications in pregnancy
Pregnant women are at greater risk of iron deficiency. Deficiency in pregnancy can cause preterm labor and low birth interval.
Colon cancer
Those with iron deficiency have a higher risk of developing colon cancer.
How Is Iron Deficiency Treated?
It is important to diagnose and treat iron deficiency before the condition worsens. Treatment for iron deficiency depends on factors such as age, health status, and the cause of the deficiency.
If you think you are showing signs of deficiency, a simple blood test will make it easy to spot. Iron deficiency is treated by eating iron-rich foods and taking iron supplements. The main purpose of treatment is to normalize hemoglobin levels and renew iron deficiency values. First of all, try to make up for the deficiency with food. Take supplements only if recommended by a doctor.
How long does it take to correct iron deficiency?
The return of iron values to normal levels varies depending on the severity and severity of the condition. This can take from one to three months. Severe cases require longer intensive treatment.
What is Iron Excess?
People who do not get enough iron from food are at risk of iron deficiency. However, getting too much iron into the body can cause an excess of iron. Iron excess is not caused by dietary iron, but usually as a result of taking high doses of supplements. Excess iron in the body creates a toxic effect. So it should be taken with caution.
What Diseases Does Iron Excess Cause?
Excess can cause some diseases. In case of excess, the following diseases are observed:
Iron toxicity: Iron poisoning can occur when iron supplements are taken in overdose.
Hereditary hemochromatosis: It is a genetic disorder characterized by excessive absorption of iron in foods.
Hemochromatosis: It is an iron overload caused by high iron levels from foods or beverages.
There is no cure for iron excess, but some things can be done to minimize the risk of health problems:
Red meat Reduce your intake of iron-rich foods such as.
Donate blood regularly.
Consume vitamin C along with iron-rich foods.
Avoid using iron cookware.
However, if high iron levels are not detected in the blood or if iron overload is not diagnosed, there is no need to reduce iron intake.
Iron Excess Losses
It is stated that an excess of iron causes cancer in both animals and humans. It is thought that regular blood donation or blood loss can reduce this risk.
Iron excess and iron deficiency make people more susceptible to infection. Several studies have noted that excess iron can increase the frequency and severity of infections.
